Written 1/31 - It was a pretty good week. Adjust my weekend schedule so we could see my niece play soccer. Got all workouts in. Seeing Craig Alexander and Chris Lieto speak was terrific and inspiring. Started back to physical therapy... or maybe it was the week before. Going once a week. She found asymetry in my hips.
Weekly Totals
Swim 8500yd
Bike - Spin 3:43, Road 2:55 (53.8mi)
Run - water run 3:37, eliptical/treadmill 26 min
Strength Training - Arms 3 days - 3x12, legs 3 days - 3x12, core 3 days - increase 1/2 plate on most exercises.
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Mon 1/25 - rest day
Tue 1/26
am Swim 2700yd, Water Run 50 min
3,2,1; 4 x 100 Fr P on 1:30
4 x 100 Fly K on 2:05; 50S
9 x 100 Fr on 1:30 - 119-122;
12 x 25 Fr Sprint on 35 - all 15's; 50SD
50 min Water Run
9 x 1/3:00 sprints
pm Weights - Arms 3 x 12, legs 3 x 12, core - increase some wts
wu 10+ min eliptical or stairmaster or treadmill
Wed 1/27
am spin Bike 1:15
5 min pre-, 15 min-post, 55 min class- lots of hard hills
HR141/124
Zone5- 0, z4- 31, z3- 28, z2- 7, z1-6
pm 1:14 min spin Bike
HR147/125
Zone5- 0, z4- 21, z3- 36, z2- 13, z1-4
Thu 1/28
am Swim 2950yd, Water Run 40 min
3,2,1; 4 x 100 IM on 1:50 - 129, 28, 27, 25;
8 x 50K on 1:05 - 25 Fly, Fr; 50S
5 x 200 Fartlek Fr on 3:10 - 50 H, ez;
4 x 100 Fartlek Fr on 1:40 - 25 ez, H; 50 SD
47 min Water Run
8 x 20/40 sprints
pm Spin bike ride 1:14
HR146/122
Zone5- 0, z4- 22, z3- 27, z2- 18, z1-5
Hear/see Craig Alexander and Chris Lieto speak on Kona 2010 (finished 1st and 2nd)
Fri 1/22 -am - strength training - arms and legs 3 x 12, no core
wu 11 min Treadmill walk/run
Sat 1/30
am - Swim 2750 yd, water run 1:20
3,2,1; 2000 Fr 28:05 - 702, 704, 701, 658
150SD
Water run 1:20 min
Sun 1/31
am - Brick: Bike 2:55, Water run 40 min
Bike 2:55, 53.8 mi
speed 30.7/17.2mph, HR148/118
Zone5- 0, z4- 14.5, z3- 1:34, z2- 51, z1- 13
40 min water run
pm - strength training - 3 x 12 legs and arms, core - increase most wts 1/2 plate
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